A: (1)
3 sets, of:
Run 300 meters
Ring Rows x 12 reps
Straight Arm Plank :45 sec

B: (G, PULL)
5 sets, of:
Strict pull-ups 1-5 reps (hollow body)

5 sets, of:
False Grip Ring Rows x 10 reps
Turkish Plate situps x 10 reps @20/10kg

C:
“Corning”
15 min AMRAP, of:
Sit-ups x 30 reps
Alt. Dumbbell Snatches x 20 reps @22.5/15kg
Burpee over Dumbbell x 10 reps